Prawns pil pil

These sizzling prawns pil pil deliver bold Spanish flavours in minutes. Juicy shell-on prawns crisp in olive oil with garlic slivers and fiery chilli, finished with a dusting of smoky paprika – a tapas classic that’s perfect for sharing with crusty bread to mop up the fragrant oil.

This dish scores an A on the Nutri-Scale, thanks to lean protein from prawns, heart-healthy olive oil, and antioxidant-rich garlic and chilli. The absence of processed ingredients makes it nutritionally outstanding.

Equipment

PAUDIN Chef Knife, Kitchen Knife 8 inch Professional, Ultra Sharp Chefs Knife with Long Lasting Blade, High Carbon Stainless Steel Chopping Knife, Carving Knife with Pakkawood Handle

£23.17   £35.99

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Ingredients

• olive oil 2 tbsp
• raw prawns 6 large, shells on
• garlic cloves 4, thinly sliced
• red chilli 1, finely chopped
• smoked paprika ½ tsp
• salt and black pepper to taste

Method

1. Heat a medium frying pan over high heat until smoking hot. Add olive oil and prawns, cooking for 1-2 minutes per side until shells turn pink and flesh becomes opaque.
2. Add garlic and chilli, stirring with a wooden spoon for 1 minute until garlic turns golden and fragrant (be careful not to burn).
3. Season with salt, pepper and smoked paprika. Serve immediately with crusty bread to soak up the flavoursome oil.

Suggested Wine Pairing

Majestic: Bodegas Garzón Albariño

A crisp Spanish white with citrus and mineral notes that cut through the chilli heat, while its subtle salinity complements the prawns beautifully.

Tesco: Finest Manzanilla Sherry

This dry, nutty fortified wine from Andalucía mirrors the dish’s origins, with briny flavours that enhance the seafood and balance the garlic.

Sainsbury’s: Taste the Difference Verdejo

Zesty lime and herbal notes refresh the palate between bites of spicy prawns, while good acidity stands up to the rich olive oil.

What can you serve with this

1. Crusty sourdough bread – Essential for mopping up the delicious garlic-chilli oil.
2. Chorizo in cider – Continues the Spanish theme with smoky, sweet flavours.
3. Marinated olives – Adds briny contrast and makes a complete tapas spread.

Nutri-Score Health Check

This recipe earns an A rating – the healthiest tier – due to its high-quality protein from prawns, monounsaturated fats from olive oil, and antioxidant compounds from garlic and chilli.

Positive Factors

• Rich in omega-3 from prawns
• Heart-healthy fats from olive oil
• Antibacterial properties from garlic
• Metabolism-boosting capsaicin in chilli

Negative Factors

• Moderate sodium if heavily salted
• Shell-on prawns may increase cholesterol intake slightly

Note: The Nutri-Score is automatically calculated from the ingredients and serves as a general guide.